Monday, January 5, 2015

800 Meter Training

Philosophy:Set up your training schedule. Count back from the last race, figure out how many weeks?Remember to use five types of training during the base work and competition phase: Hill training, interval training, repetition training, speed endurance and acceleration runs.Counting back in setting up your training schedule:May: Acceleration workouts and should be used at the end of the season.April: 4 weeks for speed endurance 2 or 3 days weekly, remember racing is the same as a speed workout.March: 4 weeks for repetition training 2 or 3 days weekly, remember racing is the same as a speed workout.February: 4 weeks for interval training 2 or 3 days weekly, remember racing is the same as a speed workout.January: 4 weeks for hill training.In December and January base work minimum 8 weeks.Base-Building Schedule:First 8 weeks of base building will be be called Aerobic Period. Without base work, conditioning training you'll have a hard time maintaining your fitness during the competitive season. Without the base work, you can't sustain fast times for very long. Understand the first 400 meters of an 800 meter race is primarily anaerobic, while the second 400 meters is more aerobic and it helps you consistently maintain a high-quality velocity during the second lap of your 800 meter race. The first 8 weeks, I recommend in base work, run steadily at an easy pace. After 4-7 weeks of base work, run a minimum long run of 10 miles once every week.

In December start with only aerobic mileage (easy runs). After three weeks, run one hour in the hills twice a week, if you run hills on Tuesday, the next time run hills on Saturday, give your body a few days to recover from the hills. When starting base work, after three weeks, run strides 6-8 x one-minute cycles 2-3 times per week after your easy run, at mile pace, run 100 meters and rest; start again and repeat every one-minute. Start mile repetitions after you reach 100% volume of mile per week, start with 80% of your goal time, do not increase the percentage 83%, 86%, 89%, and 92% unless you met the times in the workout, the objective is to reach the time prescribed by the workout.

Running Hills:

In January add hill training for 4 weeks, regular hill running on Saturday and Sundays, on Tuesdays run repeats on a hill 16-20 x 100/200 meters; Fridays run repeats: 4-6x400's/600's.